Barre Basics (25 min)

Reps: 10 reps

Keep spine tall and ribs stacked. Press knees out over toes. Squeeze inner thighs together on the way up.

Reps: 8 each side

Keep hips square and level. Stretch through the whole foot — don't sickle the ankle. Press the floor away.

Reps: 8 each side

Brush through tendu on the way out. Snap to a full point. Keep the standing leg straight and hips level.

Reps: 30 sec each side

Draw the knee up and out, toe to the inner knee. Stand tall — don't tip. Press all five toes of the standing foot down.

Reps: 10 reps

Press the inner thighs together — not the knees. Keep hips level. Pulse small and controlled.

Reps: 12 each side

Keep hips square and level. Squeeze the glute at the top. Don't arch the lower back — hinge from the hip.

Reps: 30 sec

Pull the navel to the spine. Squeeze glutes hard. Keep elbows under shoulders.

Reps: 30 pulses

Pulse from the ribs, not the head. Keep the lower back pressed down. Small, fast pulses — no rest at the bottom.

Reps: 16 pulses

Keep shoulders down and away from ears. Small, controlled pulses. Don't lock the elbows.

Reps: 45 sec each side

Keep hips square to the barre. Hinge from the hips, not the spine. Flex the foot to deepen the stretch.

Reps: 45 sec each side

Keep the front knee over the ankle. Squeeze the back glute to deepen. Don't arch the lower back.